190508

7
May

190508

Community Fitness Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side

Weightlifting

Bench Press (1 x 7, 1 x AMRAP @ new work weight)

DB 3-pt. row (3 x 8 AHAP)

super with DB bent lateral raise 3 x 10

KB Shoulder Press (3 x 6 AHAP)

super with band pull-apart 3 x 10

Dips (3 x max @ 24×2)

super with isometric unilateral TRX row 3 x :30/arm

Finisher – Superset 3 x 6

1) Zottman Curls

2) DB French Press

or two 3 minutes RDS:

bike 30/24 cals

max Russian KBS 53/35

rest 3 minutes between rds